Best Home Workouts with a Stability Ball 2025

Stability balls have become a staple in home workouts due to their versatility and effectiveness in enhancing core strength, balance, and flexibility. As we step into 2025, it's time to explore the best stability ball workouts that you can easily incorporate into your routine. Updated January 2026, here are the top 10 stability ball exercises that will elevate your home fitness game.

1. Stability Ball Squats

Equipment Needed: Stability Ball
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

How to Do It:

1. Place the stability ball between your lower back and a wall.
2. Stand with your feet shoulder-width apart.
3. Lower your body into a squat while rolling the ball down the wall.
4. Press through your heels to return to standing.

Workout Table:
| Sets | Reps | Duration (min) | |------|------|----------------| | 3 | 12 | 5 |

2. Stability Ball Push-Ups

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories per 30 minutes

How to Do It:

1. Place your hands on the stability ball and extend your legs behind you.
2. Keep your body in a straight line and lower your chest towards the ball.
3. Push back up to the starting position.

Workout Table:
| Sets | Reps | Duration (min) | |------|------|----------------| | 3 | 10 | 5 |

3. Stability Ball Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

How to Do It:

1. Place your forearms on the stability ball and extend your legs behind you.
2. Keep your body straight, engaging your core.
3. Hold the position for 30 seconds to 1 minute.

Workout Table:
| Sets | Duration (sec) | |------|----------------| | 3 | 30-60 |

4. Stability Ball Hamstring Curls

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

How to Do It:

1. Lie on your back with your heels on top of the stability ball.
2. Lift your hips off the ground and curl the ball towards you.
3. Extend your legs back out.

Workout Table:
| Sets | Reps | Duration (min) | |------|------|----------------| | 3 | 12 | 5 |

5. Stability Ball Russian Twists

Equipment Needed: Stability Ball
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

How to Do It:

1. Sit on the stability ball and walk your feet forward until your back is supported.
2. Hold a weight (optional) and twist your torso side to side.

Workout Table:
| Sets | Reps (each side) | Duration (min) | |------|------------------|----------------| | 3 | 15 | 5 |

6. Stability Ball Wall Rollouts

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

How to Do It:

1. Kneel with the stability ball in front of you.
2. Place your forearms on the ball and roll it forward, extending your body.
3. Roll back to the starting position.

Workout Table:
| Sets | Reps | Duration (min) | |------|------|----------------| | 3 | 10 | 5 |

7. Stability Ball Overhead Press

Equipment Needed: Stability Ball, Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories per 30 minutes

How to Do It:

1. Sit on the stability ball with your feet flat on the ground.
2. Hold dumbbells at shoulder height and press overhead.
3. Lower back to shoulder height.

Workout Table:
| Sets | Reps | Duration (min) | |------|------|----------------| | 3 | 12 | 5 |

8. Stability Ball Back Extensions

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per 30 minutes

How to Do It:

1. Lie face down on the stability ball with your feet anchored.
2. Lift your upper body while keeping your feet grounded.
3. Lower back down.

Workout Table:
| Sets | Reps | Duration (min) | |------|------|----------------| | 3 | 15 | 5 |

9. Stability Ball Side Lunges

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

How to Do It:

1. Stand with the stability ball in front of you.
2. Step out to the side into a lunge, pushing the ball out in front.
3. Return to standing.

Workout Table:
| Sets | Reps (each side) | Duration (min) | |------|------------------|----------------| | 3 | 10 | 5 |

10. Stability Ball Bicycle Crunches

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per 30 minutes

How to Do It:

1. Sit on the stability ball and walk your feet forward to support your back.
2. Lift your legs and alternate bringing your knees towards your chest while twisting your torso.

Workout Table:
| Sets | Reps (each side) | Duration (min) | |------|------------------|----------------| | 3 | 15 | 5 |

Incorporating these stability ball exercises into your home workout routine can help you achieve your fitness goals while enjoying the benefits of core stability and strength. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility, HipTrain is an excellent choice for busy professionals looking to enhance their fitness journey.